Wall Squat + Push Ups
The wall squat plus push ups is a bodyweight compound exercise targeting the quadriceps and pectorals. Combining a lower body isometric squat hold with upper body push-ups performed against the wall creates a challenging full-body strength routine that improves muscular endurance and coordination.
How to do it
- Stand facing a wall with your feet shoulder-width apart and your hands flat on the wall at chest height.
- Step your feet back and lower into a squat position, bending your knees to approximately 90 degrees.
- Holding the squat, perform a push-up by bending your elbows and lowering your chest toward the wall, then pressing back.
- Complete the desired number of push-ups while maintaining the squat position.
- Press through your heels to return to standing and rest briefly before repeating.
Form cues
- Keep your feet flat and shoulder-width apart.
- Lower into your squat until your knees are near 90 degrees.
- Brace your core to keep your lower body completely still.
- Bend your elbows to lower your chest toward the wall.
- Press firmly through your heels as you return to standing.
Breathing: Inhale as you lower your chest toward the wall for the push-up, and exhale as you press back out.
Common mistakes
- Sliding your feet during the push-up, which reduces the stability of your squat hold and strains your knees.
- Arching your lower back against the wall, which puts unnecessary stress on your spine instead of engaging your core.
- Rushing the movement, which makes it difficult to maintain balance while combining upper and lower body actions.
Muscles worked
Primary: quads. Secondary: pectorals, triceps, glutes.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 seconds
Lose weight
3 sets x 10-12 reps, rest 45 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel knee or shoulder discomfort, ease off or choose a simpler wall squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my legs start shaking during the squat hold?
Shaking is normal as your muscles fatigue. Take a short rest if your form starts to break down.
Can I do this exercise without a wall?
The wall is necessary for this variation to support the combined squat hold and upper body push.
How many times a week should I practice this?
2 to 3 times a week is plenty for recovery and strength building.